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HOME/OFF SEASON TRAINING/GOALIES/WEEK 5 · REACTIVE QUICKNESS & RECOVERY FLOW
OFF SEASON TRAINING / GOALIES

Week 5 · Reactive Quickness & Recovery Flow

Short, sharp and reactive — the day that trains how fast a goalie gets from set to set. Landing control keeps the volume survivable, and the session ends in the same hip work it started with. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

Warm-UpReactive FeetPush-and-Recover CapacityLanding ControlTrunk & Hip Finish+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
32
~52' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets4 min repsEasy — you want fresh legs, not warm-up fatigue.Rest 0
02
World's Greatest Stretch
1 sets5/side repsRest 0
03
Glute Bridge
1 sets15 repsRest 0
04
Banded Monster Walk
1 sets10 steps each way repsRest 0
05
Pogo Hop
1 sets15 repsShort ground contacts. This is the nervous system waking up.Rest 0
06
Dead Bug
1 sets6/side repsRest 0
B
● STRAIGHT SETS
Reactive Feet
EXERCISES
1
TOTAL SETS
4
B14 SETS
Single-Leg Pogo Hop
4 sets12/side repsOne leg at a time — this is the push foot, isolated.Rest 75
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C
● STRAIGHT SETS
Push-and-Recover Capacity
EXERCISES
1
TOTAL SETS
6
C16 SETS
Slideboard Intervals
6 sets40 s / 80 s repsThe closest thing to a scramble you can do in a gym. Stay low the whole interval.Rest 0
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D
● SUPERSET
Landing Control
EXERCISES
2
TOTAL SETS
7
A14 SETS
Box Jump — Single-Leg Landing
4 sets4/side repsTwo feet up, one foot down, stick it. Now the absorbing is single-leg.Rest 90
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A23 SETS
Skater Squat
3 sets8/side repsSlow down, own the bottom, drive up. Knee tracking over the middle of the foot.Rest 90
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E
● SUPERSET
Trunk & Hip Finish
EXERCISES
2
TOTAL SETS
6
A13 SETS
Bird Dog
3 sets10/side repsSlow. A glass of water on the low back should not spill.Rest 45
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A23 SETS
90/90 Hip Switch
3 sets10/side repsFinish where you started. Slow, owned, never thrown.Rest 45
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Seated Straddle (Pancake)
1 sets60 s repsSit tall first, then reach. Never round to fake range.Rest 0
02
Pigeon / 90-90 External Rotation Hold
1 sets45 s/side repsRest 0
03
Supine Figure-Four Stretch
1 sets45 s/side repsRest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-TRAINING/GOALIES/W5-D
READYCOACH MODE · OFF

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